Choosing nutritious foods to include in your daily diet is tricky, especially when travelling. Lean diet is mainly composed of proteins that will benefit your body without causing any health complications in your life. An overview of the diet that will transform your health includes fibre-rich fruits, vegetables, healthy fats and lean proteins.
You will feel fuller when on fewer calories, fewer antioxidants, and other beneficial compounds. Below are typical examples of lean foods you can get anywhere in the world.
#5 Green beans
Including green beans and high fibre foods in your diet will help reduce the possible chances of weight gain, without constant dieting. This is useful especially for women who would like to increase their fibre intake. In Italy, beans are associated with a variety of ingredients used during the Fall and Winter season. Beans are an essential part of Italian cuisine and therefore, grown throughout the country. Additionally, health researchers recommend that by boosting fibre intake for every calorie intake, results in losing several pounds. Alternative food types that you can use instead of green beans include the strawberries and raspberries.
Salmon is an oily fish with omega-3 and fatty acids. Other similar fish include the tuna. The nutrient value boosts your skin ability to protect against harmful ultraviolet rays. Various studies have made researchers believe that omega-3 acts as a cell wall that shields the cell from free-radical damage. Oily fish is also known to improve on immune improvement when used for a long duration. Packed with lots of vitamins, healthy fats, and minerals, salmon is a versatile part of different cuisines. Salmon (or ‘sake’ in Japanese language) make a traditional Teriyaki cuisine. If you happen to travel in countries such as Japan where seafood is common, salmon-related recipes will never miss on a regular basis.
#3 Chicken or turkey meat
White meat is the leanest meat of choice for everyone. Chicken is found all parts of the world, and anyone would never find it difficult in including the meat in the course of their diet. Both turkey and chicken give about 25 grams of precious protein value. The body benefits from lean proteins as well as selenium and vitamin B complex. In case you are looking forward to enjoying chicken/turkey dishes, you can conveniently find them in France, India as well as the African countries. The cuisines range from the fragrant Iranian stew to the Chinese stir fry with chanterelles.
#2 Low-fat dairy
Dairy products come in a variety of forms including yoghurt, cheese, milk, cottage and ricotta. They are rich sources of lean proteins. You can use your favourite fruit juice to make a smoothie with skim milk or yoghurt. This serves you a perfect breakfast or snack. Dairy products can also top up whole grain, honey, lemon zest, pumpkin seeds or a delicious, wholesome meal. The Dutch have recipes full of milk products, and upon your visit in the region, you will have the option to order low-fat dairy products as part of your diet.
An egg is one incredible source of protein in your diet. A single egg can contain up to 6 grams of protein. The egg white is rich in protein and acts as the ultimate solution in boosting your morning scramble. By concentrating on this as a protein source, you eliminate the need to consider dietary cholesterol or saturated fats. Eggs are not only suitable for breakfast but also other meals. Add boiled egg to your salad or snack.
Other diet considerations in your travel destination
There are other food types rich in lean protein but not listed in the top 5 listed above. Including pork tenderloin, sirloin or chops of pork will add significant lean food content in your diet. You also enjoy the benefits of the B vitamins.
Another food to consider is the sweet potatoes. The orange colour in these tubers consists of healthy nutrients specifically carotene and Vitamin A. Sweet potatoes can be included in the diet as regular food or natural fruit juice. If you like them, try some sweet potato soup, absolutely delicious!
The type of lean food available to you will depend on where you are staying. But the 5 items listed above are more or less available in most parts of the world. You’ll find them throughout your travels as part of street food, as menu items in restaurants and most especially as ingredients in major cuisines.